Comparing Nutrients in 14 ounces California Red Kidney Beans VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Arrowroot	23%	2%	75%

Macro Nutrients

	California Red Kidney Beans	Arrowroot	Recommended Dietary Allowance
Energy	45% 1310kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	260% 99g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	173% 97g	30% 17g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Arrowroot	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	391% 1564μg	335% 1341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	8.38% 7.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Arrowroot	Recommended Dietary Allowance
Calcium	77.4% 774mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	464% 37mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	230% 1607mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Arrowroot per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Arrowroot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Arrowroot:

• 14 ounces of California Red Kidney Beans have 3.7 times more Vitamin B1, 3.7 times more Vitamin B2, 1.2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.4 times more Vitamin C than Arrowroot.
• Both California Red Kidney Beans and Arrowroot provide similar amounts of Vitamin B9 per 14 ounces.
• Both Raw California Red Kidney Beans as well as Raw Arrowroot have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Arrowroot:

• 14 ounces of California Red Kidney Beans have 32.5 times more Calcium, 9.1 times more Copper, 4.2 times more Iron, 6.4 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 3.3 times more Potassium, 4.6 times more Selenium and 4 times more Zinc than Arrowroot.
• While 14 oz of Raw Arrowroot contain 6.9 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Arrowroot lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 5.1 times more Energy, 4.7 times more Omega 3, 4.5 times more Carbohydrate, 19.2 times more Fiber and 5.7 times more Protein than Arrowroot.
• 14 ounces of Arrowroot provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Raw Arrowroot provide inadequate amounts of Omega 6 in 14 ounces.